Wheat (soft red winter) nutrition facts

Triticum aestivum L.

100 grams of wheat, soft red winter contain 331 calories, 10 g of protein, 74 g of carbohydrates and 1.6 g of fat. It is an excellent source of manganese (191% DV), copper (50% DV), dietary fiber (45% DV) and phosphorus (39% DV). Most of its calories (84%) come from carbs. It is high in fiber.

Nutrition Facts
Calories331
% Daily Value*
Total fat 1.56 g2%
Saturated fat 0.29 g1%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 74.2 g27%
Dietary fiber 12.5 g45%
Total sugars 0.41 g
Protein 10.4 g21%
Vitamin D 0 µg0%
Calcium 27 mg2%
Iron 3.21 mg18%
Potassium 397 mg8%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 12%Carbs 84%Fat 4%
331calories
10.4 gprotein
74.2 gcarbs
1.56 gfat

Values shown for 100 g.

Rich in

  • Manganese191%
  • Copper50%
  • Dietary fiber45%
  • Phosphorus39%
  • Thiamin (B1)33%
  • Niacin (B3)30%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E1.01 mg7%
Thiamin (B1)0.39 mg33%
Riboflavin (B2)0.1 mg7%
Niacin (B3)4.8 mg30%
Pantothenic acid (B5)0.85 mg17%
Vitamin B60.27 mg16%
Folate41 µg10%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium27 mg2%
Iron3.21 mg18%
Potassium397 mg8%
Magnesium126 mg30%
Phosphorus493 mg39%
Zinc2.63 mg24%
Copper0.45 mg50%
Manganese4.39 mg191%

Fats

NutrientAmount% DV
Saturated fat0.29 g1%
Monounsaturated fat0.18 g-
Polyunsaturated fat0.66 g-

Other

NutrientAmount% DV
Water12.2 g-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gWheat (soft red winter)Category averageDifference
Calories331284+17%
Protein10.4 g8.81 g+18%
Total carbohydrate74.2 g58.5 g+27%
Total fat1.56 g2.25 g-31%
Dietary fiber12.5 g5.77 g+117%
Total sugars0.41 g0.94 g-56%
Sodium2 mg94.9 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 168891. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.